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Using a Pilates Ball to Improve Your Fitness
Pilates is an exercise program that helps to strengthen and get a person more flexible in sophisticated but easy to do movements. Mostly Pilate’s exercises can be accomplished with just a mat and a determination to get fit. However Pilates allows you to do many advanced exercises that you could not otherwise do without one.
Pilate’s balls are a great challenge and if you’re looking for a total body workout… well here it is, in all of its round glory. Thank goodness we aren’t what we exercise (round and stout.)
The Pilates ball is chosen based on your height and weight. You do not want the ball to be over inflated. The fitness gyms will typically have the Pilates ball set at the correct inflation but if you are using one at home it will be easy to put too much air in it. Make sure to read the manufacturer’s instruction for inflation.
The Pilates ball makes your moves more difficult and advanced. The instability of the ball during the exercise makes your core do more work than if you were not using one. Other exercises can be made easier if you are doing exercises where you place your legs on the ball for support.
Definition:
Fitness balls are large balls, 55cm - 75cm, that are used in all kinds of fitness scenarios from physical therapy to yoga, Pilates, and general exercise. Also known as exercise balls, balance balls, stability balls, yoga balls.
Ways to Use Pilate Balls:
- Increase the difficulty of an exercise by adding balance and/or leverage challenges.
- Engage the subtle muscles of the core to keep balance.
- Instructors use exercise balls to provide neuromuscular feedback to their students.
- Exercise balls are found in many therapeutic settings where they provide support, and some movement, for the client.
- Many people sit on exercise balls at their desk to keep the abdominal muscles and spine active.
- Squeeze it for light resistance exercise.
- Stretch: balls are great to drape yourself over - front or back.
Balance and Leverage - Using the Pilate Ball:
The ways to incorporate fitness balls into a Pilates based workout are really innumerable. The important thing is to stay true to the intent of an exercise. >The Pilate ball is also a very effective way to improve balance, which goes hand in hand with correct postural alignment
In order to exercise on the ball, you must learn to use internal feedback and develop self-reliance. You will force your brain to communicate with your body more effectively so that your response time is quicker. Your body will automatically call on your righting and equilibrium responses, and will coordinate the effort of your postural muscles. You will unconsciously find a way to balance on the ball with the smallest possible amount of muscle use, which will reinforce positive movement patterns.
Buying a Pilates Fitness Ball:
Pilates exercise balls are inexpensive, very useful, and so much fun it is really worth getting one.It is important to get a ball that is right for your size. Here is a basic guide: you will want to get a ball 55 cm for someone 4'11" to 5'4", 65 cm for 5'5" to 5'11", and 75 cm for people 6' to 6'7".
Fitness balls are available anywhere exercise equipment is sold, from all the big discount stores, to fitness stores, gyms and studios, and of course, online.
Buying Tips:
- Get a ball with a pump.
- Be aware that the balls may need to air out for a few days.
- Shop for a ball that comes with a Pilate’s workout video.
Recommended Pilates Balls
Stott Pilates Balls
Stott Pilates balls are very durable, don’t really show dirt or dust, and easy to inflate. The material of these balls as they seem the sturdiest, yet your skin won’t stick to these balls like some others.
Gaiam Pilates Balls
Gaiam’s Pilates ball is quite sturdy and does the job. Gaiam offers three sizes, so if you are above 6′1″ you would need a Gaiam ball.
Summary:
A Pilate’s ball makes a wonderful exercise tool. It can enhance your exercises to strengthen your core as well as support you on to other exercises to make your movements more comfortable.
Using a Pilate ball as part of a fitness program can include a wide range of difficulty levels, each requiring support from the back and stomach muscles that help firm up the trunk muscles in the body.
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